White or wholewheat flour? They both have pros and cons: find out their properties and how to use the wholewheat one.
We often speak of white flour as a refined product, born from an industrial process that deprives it of many of its nutritive elements, which would make it harmful for our health. Some people consider this product poison. On the contrary, the wholewheat one is recommended because it is considered less “industrial” and more healthy.
What is true in this statement? And how to replace white flour with the wholewheat one?
Is white flour bad?
This product comes from a process called refining, by which the wheat grains are stripped of germ and then ground. The wheat germ is a real concentration of nutritional elements such as mineral salts, group B vitamins and fatty acids.
For this reason, the refined one is poor in basic substances for our health, and, on the contrary, rich in sugars. Its glycemic index is rather high and it is more caloric than the wholewheat one. According to some, this product is linked with an increased risk of overweight and obesity. However, you can’t say it is absolutely bad.
Wholewheat flour properties
This product contains the wheat germ and is very rich in nutritive elements. Actually, this type of flour is often doubly processed: it is firstly refined as it’s done for the white one. Secondly, they add bran, already refined.
The benefits of wholewheat flour are mainly in its content of fiber. This substance relieves intestinal disorders and facilitate digestion, in addition to increasing the sense of satiety. It also reduce the absorption of fat and cholesterol. However, this product, like all whole foods, is less tasty and has much shorter retention times.
How to replace white flour?
If you want to replace this product with the wholewheat one, you have to remember that the latter is much more dense, and should be added to a lesser amount. The ratio is about 70 g of wholemeal for 100 g of the white one.
You should also increase the liquids used in the preparation of cakes or bread when using the wholewheat one. In order to avoid too thick dough, you can mix the two products in equal doses, until you reach the total amount of flour required by the recipe.
Photo source: https://pixabay.com/it/farina-cereali-punta-1528338/
Nicoletta Chiara Romano